WHITEBOARD – 18 February 2013


Build up to a heavy single in the following barbell complex:

A1. Build to a 1 rep Power Clean Max

*If you feel good go for a PR, Deload to 80% and hit the following for 4 sets:

A2. 2 Power Cleans



Deadlift -80% your max Power clean load
Chin-ups (Deadhang)


Row 2000m 

Notes:  Go for a PR if you have it in you.  Have fun.

2 Responses to “WHITEBOARD – 18 February 2013”
  1. Power Clean: 225, 255, 270, 285, 302 (PR) , 305 (PR)
    Power Cleanx2 + Power Jerk: 275, 280
    Clean Pulls: 345×3, 365×3, 385×3
    Good Mornings: 135x8rx3s
    Chin-ups w/50lbs 3rx5s

  2. dedikdrfc says:

    Power Clean Work:
    worked up to 245. Failed on 255 twice. I was also in chucks.

    Deload: 200

    1 mile jog: this was to knock the cobwebs off the lungs after a week of being sick. was happy that i was able to dig through it.

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